Comparing Nutrients in 14 ounces Roasted Buckwheat VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Roasted Buckwheat	Boiled Buckwheat	Recommended Dietary Allowance
Energy	47.4% 1373kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	7.33% 2.35g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	18% 3.04g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 297g	61% 79g	130g per day for Men 19-50 years
Sugars	NA	4.93% 3.57g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.55% 0.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	108% 41g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	83% 46.6g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41.7% 167μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	275% 2.48mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	123% 9.8mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	209% 877mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	279% 6.42mg	69.5% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	181% 1266mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	8.1% 300g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Buckwheat vs Boiled Buckwheat:

• Roasted Buckwheat Groats have 5.6 times more Vitamin B1, 6.9 times more Vitamin B2, 5.5 times more Vitamin B3, 3.4 times more Vitamin B5, 4.6 times more Vitamin B6 and 3 times more Vitamin B9 than Cooked Buckwheat Groats.
• Both Roasted Buckwheat Groats as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Buckwheat vs Boiled Buckwheat:

• Roasted Buckwheat Groats have 2.4 times more Calcium, 4.3 times more Copper, 3.1 times more Iron, 4.3 times more Magnesium, 4 times more Manganese, 4.6 times more Phosphorus, 3.6 times more Potassium, 3.8 times more Selenium and 4 times more Zinc than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 9 times more Water than Roasted Buckwheat Groats.

Comparison of macro-nutrients per 14 ounces:

• Roasted Buckwheat Groats have 3.8 times more Energy, 4.4 times more Fat, 4.4 times more Saturated Fat, 4.4 times more Omega 3, 4.4 times more Omega 6, 3.8 times more Carbohydrate, 3.8 times more Fiber and 3.5 times more Protein than Cooked Buckwheat Groats.
• Both Roasted Buckwheat Groats as well as Cooked Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.